33114 (Time)
W.O.D
14.5 for those that want or need to do it
For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders
For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!
Modified see coach
Skill complex Light weight
3rds
High hang snatch
Hang snatch
During this skill complex focus on not bending the elbows early(early pull fault).
Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat
My name is_______and I’m addicted to wods!(Reps-Rx2)
Start up
Skee med ball
W.O.D
Performance(RX)
Amrap 10
5 snatch 95/65
10 box jumps 24/20
15 double unders
(RX2)
5 snatch 95/65
10 box jumps 24/20
45 single unders
Fitness
5 snatch(see coach for loads)
10 box jumps(see coach for height)
45 single unders
Strength
5×3 Overhead squat
Finisher
Shoulder mobility, glute and back smash
It’s a jungle out there(Time)
Start up
10 PVC good mornings
10 PVC push press
10 PVC OHS
10 Suicides
W.O.D
2rds
15 HSPU
30 step ups 24/20 115/75
15 push press 115/75
120 m barbell carry (back)115/75 15 OHS 115/75
Back squat
2 warm up sets of 3-5 reps
10 rep back squat at 75-80% of 1rm
Snatch 6 mins
3×1 Climb to heavy
Finisher
1 min max reps GHDSU
Hella 3 rounds(Time)
Cash in
10 pass through
20 halo
30 PVC ohs
W.O.D
3 rds
200m run
25 G2OH 45/25
25 Burpees
Cash out
50 Dbl crunch full leg ext
Blitzed(Rounds)
Start up
3rds
1 bear crawl
1 crab walk
10 KBS choose weight
W.O.D
Amrap 10
3 HSPU
6 Pull ups
9 Box jumps
Clean and Jerk 5×1
Pause squats 3×3
Finisher
25 GHDSU
3 hun dread!(Time)
Start up
400m
Tabata Wallballs
W.O.D
300
25 pull-ups
50 Deadlift 135/95
50 push ups
50 box jumps 24/20
50 floor wipers 135/95
50 single arm clean and press 36/20
25 pull ups
5rds
1power clean
1 squat clean
Climb to heavy
Back squat
Work up to 5 rep heavy back squat
Finisher
Tabata side plank
Less is more(Time)
Start up
3rds
Run Side shuffle Back peddle
15 pass through
15 med ball clean
W.O.D
Progression/digression
1-10/10-1
Overhead squat 95/65
Burpees
Finisher
50 bfsu
30 leg ext to hip raise
10 ab wheel rollout
RW Functional Fitness Training Blogs 